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Aug 29-Sep 3

Monday

Every 2 minutes for 5 sets

12/9 Cal Bike (15/10 for machine monsters)

8-12 Pull Ups

2 Snatch@75%


Back Squatx3x3@80%


3 sets

20 Double KB FR Step ups

Rest 45

20 Alternating Band Psoas March

Rest 90


Tuesday

21-15-9

Power Snatch-aim at 60%

Dips (advanced can do barmu)

Rest 5 min

5 min Walk or easy Bike row etc

Rest 5 min

3 rounds

30/21 cal Row

30 T2B (scale to 25 or 20 if needed)

60 FT HSwalk/bear crawl


3 sets

10-20 sec L-Sit

Rest 30

10 Paralette Shoot Throughs

Rest 30

30 sec HS Hold

Rest 90


Wednesday

1 Set every 3 min for 5 sets

500/400 C2 Bike

6 Shuttle Runs (scale down if needed)

2 STO@75%-take from rack


Deadlift

3 Paused+3 Regularx4 sets-aim at 65-70%


3 sets

12 db RDL

12 DB Reverse Lunges

30 sec marching wall sit


Thursday

Aerobic

Every 10 min x4 sets-1200M Run

OR

4 sets

6 Strict Press

6 Wide Grip Pull ups


4 sets

15 DB Tricep Chest Press

AMRAP(-2) Push Ups


3 Sets

20 Elbow Plank Twists

30 sec barbell back rack hold

50 ft single arm famers carry/side


Friday

Bench

9-6-3-3

into

AMRAP (-2) Strict Pull ups


25-20-15-10-5

Pull Ups

Thrusters

*60 DU after each round


Saturday

100M Lunge together into 100M Run together

50 Deadlifts

400M Run

50 T2B

800M Run

50 T2B

400M Run

50 Power Cleans

100M Lunge into 100M Run together


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